Pulled Hammy Help...

[tzan]

With only 2 weeks to go with my cycle, I pulled my hamstring mucle a couple of days ago. It's not to the point were I'm in pain, but rather it just feels extermely tight, making it impossible to run or extend without pain. I know rest is the number 1 aspect of recovery, but what else will help spped the process?? Since it's been a couple of days, I'm thinking it would make more sense to heat it rather than ice it correct? If so how much?? Also, would it be smart to stretch it, or would that only make it worse?? Any help would be appreciated......as obviously I would like to begin doing cardio legs again asap.

 

[Perfection]

Keep the heat on it, aftyer heating stretch it to the point right before it hurts. If possible get to a physical therapist they'll do ultrasound head stretch it and message it. I have major hamstring issues. But like you said, # 1 is letting it rest.. Good luck Bro..

 

[CRsteve]

Rest, heat, ultrasound. Let it HEAL, don't completely injure youself so you can't workout for months.

 

[criffer]

Im a PT and the other guys posting before me here are right on...I would recommend heat first followed by light stretching, followed by cardio, followed again by more intense stretching...if you find you are sore after a workout then lay the ice too it, also get on some OTC anti-inflammatories (take exactly as on the label as you have to keep a therapeutic dose in your system to decrease the inflammation) Anti-inflammatories ARE NOT like pain meds where you only take them when in pain you have to take them as on the label (like every 4 hours) to keep up the therapeutic dose) Good Luck,

Also one of my favorite hamstring stretches is to lay inside a door frame with the affected leg propped up on the door frame and the other leg inside of it, keeping your knee straight, you want to keep sliding your butt closer and closer to the door frame as you can (like every 30-60 seconds)which will increase the stretch, the key to this is to keep your leg relaxed, and go for a total of 5-6 minutes.

 

[CRsteve]

You must spread some Karma around before giving it to criffer again.


That stretch ROCKS!

 

[thelion2005]

Im a PT and the other guys posting before me here are right on...I would recommend heat first followed by light stretching, followed by cardio, followed again by more intense stretching...if you find you are sore after a workout then lay the ice too it, also get on some OTC anti-inflammatories (take exactly as on the label as you have to keep a therapeutic dose in your system to decrease the inflammation) Anti-inflammatories ARE NOT like pain meds where you only take them when in pain you have to take them as on the label (like every 4 hours) to keep up the therapeutic dose) Good Luck,

Also one of my favorite hamstring stretches is to lay inside a door frame with the affected leg propped up on the door frame and the other leg inside of it, keeping your knee straight, you want to keep sliding your butt closer and closer to the door frame as you can (like every 30-60 seconds)which will increase the stretch, the key to this is to keep your leg relaxed, and go for a total of 5-6 minutes.

Great advice. ACE reusable ice packs are very handy. Just make sure to put a sock over them to not burn the skin.

If you sit to the edge of a chair and relax, you can use your fingertips to dig in and find the "hot spot" where the injury is. Then place the ice pack on it as you sit back in a full chair to relax.


I've had lots of thses probelms and did find the following a real help, even when injured:

Find a knee support - one of those black ones with the velco straps - that is tall up the quad. You'll find it is also tall up the ham and offers some nice support right at the tie-ends.